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  6. Whey vs. Greek yogurt

Whey vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the differences between Whey and Greek yogurt?

  • Greek yogurt is richer than Whey in Vitamin B12, Selenium, Phosphorus, Vitamin B2, Calcium, and Monounsaturated Fat.
  • Greek yogurt's daily need coverage for Vitamin B12 is 20% more.
  • The amount of Saturated Fat in Whey is lower.

We used Whey, sweet, fluid and Yogurt, Greek, plain, whole milk types in this article.

Infographic

Whey vs Greek yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +∞%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +112.8%
Contains more CopperCopper +325%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +193.5%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +410.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B6Vitamin B6 +103.2%
Contains more Vitamin B12Vitamin B12 +167.9%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~15.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more CarbsCarbs +29.1%
Contains more WaterWater +14.5%
Contains more ProteinProtein +958.8%
Contains more FatsFats +1288.9%
Contains more OtherOther +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated Fat -90.4%
Contains more Mono. FatMonounsaturated Fat +2036%
Contains more Poly. FatPolyunsaturated fat +4163.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Greek yogurt
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Whey Greek yogurt Opinion
Calories 27kcal 97kcal Greek yogurt
Protein 0.85g 9g Greek yogurt
Fats 0.36g 5g Greek yogurt
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 3.98g Whey
Carbs 5.14g 3.98g Whey
Cholesterol 2mg 13mg Whey
Magnesium 8mg 11mg Greek yogurt
Calcium 47mg 100mg Greek yogurt
Potassium 161mg 141mg Whey
Iron 0.06mg 0mg Whey
Sugar 5.14g 4g Greek yogurt
Copper 0.004mg 0.017mg Greek yogurt
Zinc 0.13mg 0.52mg Greek yogurt
Phosphorus 46mg 135mg Greek yogurt
Sodium 54mg 35mg Greek yogurt
Vitamin A 12IU 15IU Greek yogurt
Vitamin A 3µg 2µg Whey
Vitamin E 0mg 0.01mg Greek yogurt
Manganese 0.001mg 0.009mg Greek yogurt
Selenium 1.9µg 9.7µg Greek yogurt
Vitamin B1 0.036mg 0.023mg Whey
Vitamin B2 0.158mg 0.278mg Greek yogurt
Vitamin B3 0.074mg 0.208mg Greek yogurt
Vitamin B5 0.383mg 0.331mg Whey
Vitamin B6 0.031mg 0.063mg Greek yogurt
Vitamin B12 0.28µg 0.75µg Greek yogurt
Folate 1µg 5µg Greek yogurt
Choline 16mg 15.1mg Whey
Saturated Fat 0.23g 2.395g Whey
Monounsaturated Fat 0.1g 2.136g Greek yogurt
Polyunsaturated fat 0.011g 0.469g Greek yogurt
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Whey
17%
Greek yogurt
Minerals Daily Need Coverage Score
8%
Whey
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 2.165g)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 31)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $3.6)
Which food is richer in minerals?
Greek yogurt
Greek yogurt is relatively richer in minerals
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.